Comparing Nutrients in 1 kilogram Breakfast bar, corn flake crust with fruit VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Broccoli Raab	Recommended Dietary Allowance
Energy	130% 3760kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	77.3% 75g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	22% 28.5g	130g per day for Men 19-50 years
Sugars	484% 351g	5.24% 3.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.34% 1.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	55.3% 21g	71% 27g	38g per day for Men 19-50 years
Protein	78.6% 44g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	676% 6080μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	833% 10mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	846% 11mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	844% 135mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1077% 14mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	50.7% 7.6mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Broccoli Raab	Recommended Dietary Allowance
Calcium	41% 410mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	608% 48.6mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	147% 1030mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.9% 145g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Breakfast bar, corn flake crust with fruit versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breakfast bar, corn flake crust with fruit vs Broccoli Raab:

• 1 kilogram of Breakfast bar, corn flake crust with fruit has 4.6 times more Vitamin A, 6.2 times more Vitamin B1, 8.5 times more Vitamin B2, 11.1 times more Vitamin B3, 8.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin B5, more Vitamin C, 2.1 times more Vitamin E and 16.2 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
• 1 kilogram of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• Both Breakfast bar, corn flake crust with fruit as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breakfast bar, corn flake crust with fruit vs Broccoli Raab:

• 1 kilogram of Breakfast bar, corn flake crust with fruit has 2.4 times more Copper, 2.3 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 15 times more Selenium, 10.2 times more Sodium and 5.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.6 times more Calcium and 6.4 times more Water than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breakfast bar, corn flake crust with fruit has 17.1 times more Energy, 15.3 times more Fat, 18.1 times more Saturated Fat, 29.3 times more Omega 6, 25.5 times more Carbohydrate, 92.4 times more Sugars and 1.4 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.4 times more Omega 3 and 1.3 times more Fiber than Breakfast bar, corn flake crust with fruit.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6